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Candito 5 Week 10RM Squat Program

4.61 (11 reviews)
Jonnie Candito's new 5 Week 10RM ATG squat program for building strength, mass, power, and characher
Program Description

The Candito 5 Week Squat Program is Jonnie Candito's latest program to help you build up to a new 10RM (Rep Max) in the Ass-to-Grass Barbell Squat. This is an excellent hypertrophy routine for beginners and intermediates alike.

This program only programs for Mondays and Fridays. To add in your own upper body or deadlift days, use the "Start Empty Workout" button on the You tab.

Boostcamp is proud to partner with Jonnie to release this program for free in our mobile app.

Learn more about the program below.

Program Overview
CoachJonnie Canditoverified coach
LevelNovice, Intermediate
EquipmentGarage Gym
Time Per Workout60 minutes
Days Per Week2 days
Program Length5 weeks
Start the program
on Boostcamp for free
app storegoogle play
Week 1
Watch video
Day 1
ExerciseSetsRepsRPE
Squat (High Bar ATG)1
10
@6.5
2
10
-
Front Squat (Barbell)3
8
@5
Leg Press2
15
@7
Leg Extension2
12
@7
--
Day 2
ExerciseSetsRepsRPE
Squat (High Bar ATG)3
6
-
1
6
@7
Week 2
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (High Bar ATG)1
10
@7.5
2
10
-
Front Squat (Barbell)3
8
@6.5
Leg Press1
16
-
1
AMRAP
-
Leg Extension2
12
@7.5
Day 2
ExerciseSetsRepsRPE
Squat (High Bar ATG)4
6
@7.5
--
Week 3
Watch video
Day 1
ExerciseSetsRepsRPE
Squat (High Bar ATG)1
7
@6.5
2
7
-
Front Squat (Barbell)2
8
@7
Leg Press2
15
@7.5
Leg Extension1
12
@8
--
Day 2
ExerciseSetsRepsRPE
Squat (High Bar ATG)4
5
-
1
5
@7
Week 4
Watch video
Day 1
ExerciseSetsRepsRPE
Squat (High Bar ATG)1
7
@7.5
2
7
-
Front Squat (Barbell)1
8
@8
--
--
--
Day 2
ExerciseSetsRepsRPE
Squat (High Bar ATG)3
5
@7.5
--
Week 5
Watch video
Day 1
ExerciseSetsRepsRPE
Squat (High Bar ATG)1
10
@9
--
--
--
--
--
Day 2
ExerciseSetsRepsRPE
Deload Exercises1
1
@3
--
What People Are Saying
4.6/5
See all
Edward NewgateMan, 28
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
Super interesting program, getting from both sides, hypertrophy and strength, would like to have it cover other leg muscle groups but it is more a strength focus so, you can ask for more, nice one.
a month ago
Amanda M.Woman, 32
4 weeks complete
10 years of prior experience
As expected strength gains
Marginal modifications
Really great program to do alongside of your regular training. Was always happy that it was harder than it looked written down. But never so hard I couldn’t finish.
3 months ago
DaneMan, 32
4 weeks complete
More than expected strength gains
As expected muscle gains
Significant modifications
The modifications were deadlift and shrugs on second squat day and then two upper body days
4 months ago
AllisonWoman, 33
3 weeks complete
15 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I liked that I could run this program on the side of my current training to boost my squat/leg strength.
9 months ago
R. BennettMan, 41
3 weeks complete
20 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Modifications to program only came in the form of custom workouts (e.g. upper body not prescribed in protocol) other than the days set by the program.
10 months ago
Jaime R.Man, 16
3 weeks complete
Significant strength gains
Marginal muscle gains
Significant modifications
I could add almost 40 lb to both my squat and deadlift by following the program and by doing some accesory exercises for both lifts such as frontal squats or deficit deadlifts after the main exercises.
a year ago
DavidMan, 35
5 weeks complete
23 years of prior experience
Marginal strength gains
Marginal muscle gains
Marginal modifications
Will definitely use again.
a year ago
Christian W.Man, 20
3 weeks complete
4 years of prior experience
Marginal strength gains
No muscle gains
None modifications
The favorite aspects of this program was the feeling of how your legs are so mf dead after you get done especially if you push your self enough to get to stronger, yes I would definitely recommend this program to everyone it was so much help in my lower half of my body I really do appreciate everything that is in this program and on top of that it’s only two day three if you split something in Wednesday 😁😁
a year ago
Goran C.Man, 34
5 weeks complete
1 year of prior experience
Significant strength gains
Significant muscle gains
Marginal modifications
Recomendation for everybody
a year ago
Jennifer M.Woman, 23
3 weeks complete
1 year of prior experience
Significant strength gains
Marginal muscle gains
Significant modifications
I loved that it was focused on squat :D
a year ago

The Candito 5 Week Squat Program is Jonnie's latest program to help you build up to a new 10RM (Rep Max) in the ATG Barbell Squat. This is an excellent hypertrophy routine for beginners and intermediates alike.

ATG (Ass to Grass, for the unaware) barbell squats builds strength, mass, flexibility, vertical leap, and moral character. It is perhaps the most dynamic movement that has the most carryover...yes, even if you are a low bar competitive powerlifter.

Be sure to watch Jonnie's YouTube video where he provides the full explanation of the program (linked in app).

Boostcamp is proud to partner with Jonnie to release this program for free in our mobile app.

Program instructions

This program only programs for Mondays and Fridays. To add in your own upper body or deadlift days, use the "Start Empty Workout" button on the You tab.

If you prefer to deadlift twice a week, add a deadlift only day on Wednesdays.

If you prefer to deadlift once a week, add deadlifts after squats on Fridays.